weight training

‘DO THIS, NOT THAT” Doesn’t Work!

Posted by on November 14, 2017 at 3:10 pm

Is High Intensity Training the way to go? Or is Long, Slow Distance Training better? What cardio exercise brings the best results – is it cycling, rowing, running or something else? What muscle conditioning workouts enhance overall fitness best – is it Bootcamp classes, Barre, Yoga, Pilates or traditional weight training?

If someone decides to get fit and commit to an exercise program, there are a ton of options. It can feel like a kid in a candy store so to speak. But there’s only so much time in a week so how do you choose? Here’s some guidelines to help you design a good, solid weekly program that enhances your overall health and achieves optimal fitness. Read more on ‘DO THIS, NOT THAT” Doesn’t Work!…

Why You NEED To Lift HEAVY!

Posted by on October 23, 2017 at 8:09 pm

Many physiologists and researchers considering Strength Conditioning to be the true Fountain of Youth – the magic “pill” to reverse or prevent a significant portion of the aging process.

Many of the changes people experience as they age are due to a loss in muscle mass. So if we can maintain a significant amount of muscle tissue as we age, we can expect to age much more slowly.

Let’s look at some of the research and benefits of strength training:    

Strength training will increase muscle endurance and strength, improve bone density and posture, boost your metabolism, increase functional capacity, improve your blood pressure and blood lipid levels, decrease joint pain and reduce your risk of falling. In addition, muscle looks good and can improve your overall self esteem and confidence. You’ll move with better strength, balance, coordination and agility and your performance in your recreational pursuits will be enhanced significantly. Read more on Why You NEED To Lift HEAVY!…

Mix It Up In The Weight Room

Posted by on August 14, 2017 at 2:00 pm

If you have been doing the same program and the same exercises in the weight room, it’s time to change it up. Although there are a lot of different ways to lift weights, the only perfect resistance program is one that changes. A program that we design today, may be perfect today, but in about 4-8 weeks, it will no longer be as effective.This is due to the Overload Principle – a training principle that you must understand in order to experience ongoing results.

When you first begin exercising, the body is exposed to a stimulus that it’s not used to and it will be forced to respond in a positive fashion by getting stronger and fitter. This is called a physical adaptation, which means that your body has structurally, biomechanically, and physiologically improved. But simultaneous with the physical adaptation is the physical plateau that many people experience. In order to experience ongoing results, the body must be stressed or stimulated to a greater degree than what it is used to. We know that the body needs to be challenged in order to progress. This overload principle can be adhered to by changing your program in a variety of different ways.

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Favorite At Home Exercises

Posted by on December 1, 2015 at 4:13 am

The holidays are upon us making it more difficult to get to the gym. The good news is you don’t need a gym to stay in shape over the holidays! Here’s my list of the most effective at home exercises!

Lunges:

lungebStand in a staggered stance with one leg positioned in front of the other leg.  Keep the front knee over top of the ankle or foot.  Keep the back knee underneath or slightly behind your hips.  Slowly lower the back knee towards the ground keeping the front knee over top the ankle/foot  the entire time. Only go as low as you feel comfortable.  Keep your body weight positioned over the front leg – this is your working leg.  Maintain proper posture and keep your abdominals contracted.  Complete 8-15 reps each leg.  Intermediate:  Same as above but lunge lower.  Advanced – Perform the same exercise as above but start to add resistance by holding weights. Read more on Favorite At Home Exercises…

Find Your Indoor Workout Sweet Spot

Posted by on October 23, 2012 at 4:53 pm

In the summer, I’m always outside — cycling, running and hiking — but as the weather gets a little colder and the nights a little darker, I find I spend a lot less time outdoors.

Although I still get outdoors to run (because I have the right gear!), during the fall and winter months I like to start taking more indoor classes, using my indoor rock climbing membership at The Source rock climbing gym more and ramp up my weight training.

Here are a few of my favorite resistance training exercises:

Upper Body: Assisted Chin-ups

(You can use a Gravitron so you don’t need to pull your full body weight).  As you pull with your arms, your body will lift upward. Stop once your chin has cleared the bar. Slowly return to the starting position. Attempt to achieve full range of motion without locking out on your elbows. Try to focus on pulling with the muscles in your back rather than your arms. Perform a set of eight to 12 reps. Read more on Find Your Indoor Workout Sweet Spot…

Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

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Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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Are you inline?

Posted by on April 17, 2012 at 1:26 am

Many people are nervous initially to in-line skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of skates and cruising to an awesome workout for your hips and thighs.

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Take a Hike!

Posted by on April 10, 2012 at 11:04 pm

There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

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Spring Training to Lower your Golf Score

Posted by on March 26, 2012 at 10:49 pm

Spring is in the air, and many of us are now realizing summer is on its way. Tennis, cycling, jogging, golfing, in-line skating, baseball, swimming, hiking … I can’t wait!

With the longer days, many of us have a renewed sense of energy. So, along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Over the next several weeks, I will provide a number of exercises to prepare you for your favorite summer activities. Today we’ll begin with golf.

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